NOBO 5k Secret Plan

For all of you NOBOs, here is the plan that is the BEST way to achieve your goal of running a 5k.  Remember your interval times that was based on your first magic mile.  For example, if you have a run/walk interval of 15 seconds/30 seconds make sure you do that interval set for the scheduled time.  And, if you would like to change you interval times, feel free, but I would recommend you talk with your coach first.  Have fun and we will see you soon!   

 

Week

Sun

Mon

Tue

Wed

Thu

Fri

Sat

Week 1

Rest

Run 1 Walk 2

x 12 min

XT or Rest

Run 1 Walk 2

x 12 min

XT or Rest

Run 1

Walk 2

x 12 min

45 min. walk/run or XT

Week 2

 

Rest

Run 1.5 Walk 2

x 14 min

XT

or Rest

Run 1.5 Walk 2

x 14 min

XT

or Rest

Run 1.5 Walk 2

x 16 min

45 min. walk/run or XT

Week 3

 

Rest

Run 2

Walk 2

x 16 min

XT

or Rest

Run 2

Walk 2

x 16 min

XT

or Rest

Run 2

Walk 2

x 18 min

45 min. walk/run or XT

Week 4

 

Rest

Run 2.5

Walk 2

x 18 min

XT

or

Rest

Run 2.5

Walk 2

x 18 min

XT

or

Rest

Run 2.5

Walk 2

x 20 min

45 min. walk/run or XT

Week 5

 

Rest

Run 3

Walk 2

x 20 min

XT

or

Rest

Run 3

Walk 2

x 20 min

XT

or

Rest

Run 3 Walk 2

x 20 min

50 min. walk/run or XT

Week 6

 

Rest

Run 3

Walk 1

x 20 min

XT

or

Rest

Run 3

Walk 1

x 20 min

XT

or

Rest

Run 3 Walk 1

x 27 min

50 min. walk/run or XT

Week 7

 

Rest

Run 3.5

Walk 1

x 27 min

XT

or

Rest

Run 3.5 Walk 1

x 27 min

XT

or

Rest

Run 3.5

Walk 1

x 30 min

55 min. walk/run or XT

Week 8

Rest

Run 4

Walk 1

x 30 min

XT

or

Rest

Run 4 Walk 1

x 30 min

XT

or

Rest

Run 4

Walk 1

x 35 min

60 min. walk/run or XT

Week 9

Rest

Run 4 Walk 1

x 35 min

XT

or

Rest

Run 4

Walk 1

x 35 min

XT

or

Rest

Run 4

Walk 1

X 35 min

60 min. walk/run or XT

Week 10

 

Rest

Run 4

Walk 1

x 30 min

XT

or Rest

Run 4

Walk 1

x 30 min

Rest

30 min. walk

5K RACE!

Run 4

Walk 1

 



































 

First Name Last Name Magic Mile INTERVAL
Alice Schramm 10:40 30X60
Amy Merrill 9:06 30X60
Andrew Jobe 9:45 30X60
Angela Smart 17:19 15X30
Autumn Mann 16:01 15X30
Benita Putzier 11:15 20X40
Brittany Darden 9:13 30X60
Celena Hughey 17:40 15X30
Christianne Curran 12:38 20X40
Chrystal Rathgeber 19:55 15X30
Debbie Knudsen 12:43 20X40
Deborah Johnson 13:45 15X30
Dena Perkes 12:35 20X40
Elaine Munn 11:51 20X40
Erik Rathbeger 16:55 15X30
Hailee Jobe 12:36 20X40
Heather Gagliano 10:23 30X60
Heidi Thompson 16:01 15X30
James Jobe 13:22 15X30
Jan Fiscus 17:09 15X30
Jennifer Schutte 12:37 20X40
Katie Francis 15:00 15X30
Katy Knowles 18:40 15X30
Keri Nash 11:08 20X40
Marsha Elder 16:01 15X30
Mary Guinard 15:50 15X30
Melissa Boyce 10:47 30X60
Michelle Bailey 11:47 20X40
Nancy Shaw 16:43 15X30
Nancy Schlossman 17:32 15X30
Sarah Behring 19:55 15X30
Stuart Watson 8:30 30X60
Tina Thomas 18:40 15X30
Tyler Babcock 16:42 15X30
Vanessa Payne 12:30 20X40
Vicki Curtis 17:22 15X30
Whitney Goode 12:17 20X40
Yvonne Tanner 17:09 15X30


NOBO 5k Secret Plan More Info »

Program Start: Spring, Summer, and Fall
Program Schedule: 10 Week Program. Saturday and Wednesdays
Program Fee: $25

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